Broccoli and Apple soup

Soup is good for people with diabetes and high cholesterol. I  try to incorporate vegetable soups in my diet most of the time because it lowers cholesterol.Since I did not go to the farmers market this week I decided to use frozen broccoli to make this soup.Apples is very much in this season so I used apples instead of potatoes, onions,garlic and stock to make this healthy  and easy soup.



Ingredients
1 1/2 cups broccoli defrosted
1 tablespoon minced garlic
1 teaspoon grated ginger
1 cup peeled cored and cubed apples
1 1/2 cup vegetable stock
2 green chillies
1/2 teaspoon chill flakes
1 tablespoon olive oil
1/2  of an onion chopped
salt
1/2 teaspoon ground nutmeg
1 tablespoon lemon juice or to taste

Method
1.Heat oil in a pot,add  in onions chillies cook it for a couple of minutes.
2.Add in garlic and broccoli stalks,ginger ,stock  and salt.Stir,cover and bring it to a boil and then simmer for about 3 minutes or until stalks is tender.
3.Add in broccoli florets and apples with chilli flakes .Cook for 5 minutes .
4.Let it cool and then blend it in the blender in batches until smooth.If you need you can add more stock.
5.Place it back in the pot and bring it to a boil  ,add in nutmeg,check for salt and then add lemon juice.
6.Enjoy

If you like more creamy soup then use 1/2 cup cream instead of stock.

Banana muffin

Eating healthy breakfast is very difficult in cold  and winter months.Just bake some muffins during the weekends and tasty and nutritious breakfast is ready.People who are diabetic and is vegan can also eat this  muffin.Just mash couple of bananas add it to flour with some milk and soda ,bake at 350 degrees for 25 minute.There  you go muffin is ready to enjoy with butter of jam.





Ingredients
1 1/2 cup whole wheat flour
1 teaspoon baking soda
1/8 teaspoon cinnamon
1/4 teaspoon nutmeg
Pinch of salt
1/2 cup milk
1/4 cup oil
1/2 teaspoon vanilla  extract
2 ripe banana mashed
1/4 cup raisin

Method
1.Preheat the oven at 350 degrees.
2. In a bowl with mashed banana's add in milk,oil,vanilla and raisin and mix it together.
3. In a separate bowl mix together dry ingredients.
4. Know pour the wet ingredients to the dry ingredients and mix everything together.
5. Spray the muffin tin and place a tablespoon of the mixture in each one.
6. Bake it for 23 minutes or until the toothpick comes out clean.
7. Enjoy it for breakfast or for snack at work.
    

Barley and Butter bean with kale Soup

Eating too much sweets for Diwali I have to go back on my diet since I have problems with my heart.I used butter bean instead of chick peas because this is something new which I found in a can. In this soup I used almond cream instead of cream to make it more healthy and figure friendly.

Soup is very good for this cold weather ,very easy to prepare and of course tasty too.Just take  a carrot,handful of kale and butter bean and barley and there dinner is on the table.

Ingredients
1/4 cup barley
1 carrot cut in pieces
3 green chillies
1 teaspoon minced garlic
1/2 onion chopped
1 teaspoon olive oil
8 almonds
1/2 cup kale
1/4 cup water
1 1/2 cup vegetable stock
salt to taste
1 teaspoon ground black pepper

Preparation
Soak almond in water for 2 hours or over-nite.Then blend it with 1/4 cup water .
Wash barley.

Method
1.Heat a pot with olive oil,add in onion and let it cook for couple of minute.Then add in garlic and chillies,cook for another minute.
2.Add in barley and carrots ,salt and the stock. Mix cover and let it cook on low heat for about 15 minutes.
3.Add in kale and black pepper and then stir in almond cream.Cook it for another 5 minutes.
4.Taste for seasoning and serve and enjoy.